Thursday/Active Recovery

Warm-up
Warm-up
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.

Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters

Workout
Metcon (AMRAP – Reps)
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (24/20)
5: Rest

Score is total Wall Balls

Cool down
Metcon
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.

Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.